Tuesday- August 28th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Hip Swings x 10 each way

*Burgener Snatch Warm-up

A. 3-Position Snatches

5 sets- 45/35#

75/55#

95/65#

115/75# x 2 (or go a little heavier if possible)

B. “All Fours”

AMRAP 4:00

400 Meter Run

27/20 Calorie Row

Max Power Snatches (75/55)

rest 4 minutes

AMRAP 4:00

400 Meter Run

21/15 Calorie Row

Max Power Snatches (95/65)

rest 4 minutes

AMRAP 4:00

400 Meter Run

15/10 Calorie Row

Max Power Snatches (115/75)

C. Buy-Out

Ab-mat Sit-up x 100 reps

then,

Forearm Stretch/Smash x :60 seconds each